Low Sugar Overnight Oats


Low Sugar Overnight Oats

Today’s recipe for low sugar overnight oats is part of my Sunday Prep routine — simple recipes that can be prepared on the weekend and eaten during the week.

Starting the day with a healthy breakfast, preferably after some kind of physical activity, sets the tone for a feel-good kind of day. By fueling up with protein, fiber, complex carbohydrates and high-quality fats you’re giving your body and mind the energy it needs to stay active and focused.

But preparing a wholesome meal first thing in the morning can be a little challenging when you’re crunched for time. This breakfast recipe makes mornings a breeze.

I hope that you’ll spend the time you save doing something relaxing while you eat, such as reading a book, making notes in your journal, or (even better) sitting in the sunshine!

What Are Overnight Oats?

You may know this dish as Bircher Muesli (that’s what we call it in Australia). Rolled oats are soaked in liquid, added bits of deliciousness are thrown in, and the whole bowl is left in the fridge overnight. It’s foolproof!

Traditionally, it’s made by soaking the oats in apple juice, with lots of grated apple and sultanas, and a good drizzle of honey. It’s delicious. But it’s also really high in sugar. My low-sugar recipe uses coconut milk and plain yogurt, with added sweetness from whole fruit. You can drizzle a little honey to serve, or use a few drops of liquid stevia.

Apart from taking the stress of out of breakfast, it’s better for your body to soak oats overnight rather than eating them raw. Soaked oats are easier to digest, reducing post-breakfast bloat AND helping you absorb more minerals from the oats themselves.

Soaking oats (or cooking them as oatmeal) also makes them expand, which means that you can eat a larger portion without actually eating more. Not that we’re in the business of counting calories, but we’re also not in the business of overeating!

Speaking of overeating…in the video, I’m making a bowl of bircher muesli for my husband Nate, who is a rather hungry fellow. You may prefer to divide the ingredients into two bowls. Remember to always listen to your body when it comes to eating, both in terms of the ingredients you use and the portions you serve.

Watch the video to see how I make this recipe, and then grab the recipe at the bottom of the page.


Low Sugar Overnight Oats

Serves 2 – 3 | Print It Here

Customize this recipe by adding your favorite toppings, or use different grains (such as brown rice, buckwheat or quinoa flakes) in place of, or combined with the oats.

  • 1/2 a green apple, grated
  • 1 cup thick rolled oats (not instant)
  • 1/2 cup coconut milk
  • 1/2 cup plain yogurt (unsweetened)
  • juice from 1/2 a lemon (optional)
  • 1/2 cup frozen blueberries
  • 1/4 cup walnuts

Additional scrumptious things: shredded coconut, cinnamon, seeds, flaked almonds, pepitas, goji berries, raw cacao nibs…

Combine all of the ingredients in a large bowl; mix well (add a little water if mixture is too thick). Divide into serving bowls and leave in the fridge for two hours or overnight. Enjoy.

You Might Also Like:

The morning fiber bowl that keeps you regular.
How to wash & store your fresh produce.

Now I’d Love To Hear From You

What’s your breakfast of choice this week? Let me know by leaving a comment below.


With Love,
JDW Signature


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